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Cory Gregory's Squat Every Day -

Squat Every Day will challenge you, test your resolve, and reveal your character. But if you have what it takes to squat daily, you'll gain strength, build muscle, and become a better lifter. This is for the hardcore.


PROJECT FLEX EXCLUSIVE 2-DAY CAMP EXPERIENCELocated in Boca Raton, FLReigning undisputed 3X Olympia 212 Champion, IFBB Pro Flex Lewis and Flextraordinary Produc

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4 Easy Tricks to Lift More Weight Instantly

Here’s how it works: before your main lift, quickly expose your muscles to a heavy, non-fatiguing weight for a single set. Before you back squat 250 lbs. for 10 reps, for example, try a heavy set of 2 reps (at around 90% of your 1-rep max). Or you can use a set of heavy kettlebell swings to fire your glutes, activate your hip drive from the bottom, and spike your central nervous system.

Sagittarius Horoscope for Monday, April 6, 2015

Tuesday, April 7, 2015 - You may experience fruitful progress today, even if you have valid concerns about the bottom line. Although you might not have an unexpected flash of cosmic illumination, you can still explore a facet of yourself that's been previously hidden from your view. Don't casually brush aside what you don't want to see or hear. No matter where it comes from, this inspirational message sparks a deep-seated transformation which ultimately releases you from unnecessary self-limitations. The truth will set you free.

3 Top Exercises for Digging a 'Drainage Ditch' Back

This is not just a glute and hamstring exercise, this is also a great way to strengthen the musculature of the back. To perform the RDL start in a standing position with feet shoulder width apart and knees in a slight bend (10-15 degrees) Hands should be slightly wider than shoulder width apart. You want a slight arch in your back, chest up, and scapulae retracted.  This position must be kept throughout the entire lift. Take a breath and tighten your abs and lower back. Then push your hips back as you lower the bar, keeping it close to your body. Your weight should be on your heels and your initial back arch and degree of knee bend should remain constant. Continue lowering the bar close to your body until right before you reach the point where you can’t hold your arched back position any longer. Reverse the direction of the bar by squeezing your glutes and pushing your hips through.

Work Out Like a Winner

This four-time Mr. O possesses one of the greatest rear lat spreads ever witnessed. By 2005, his lat width was matching if not succeeding Ronnie Colemans. Cutler, like Coleman, also worked back twice weekly. One session focused on width (using pulldowns and other cable exercises), the other targeted thickness (mostly rows and deadlifts).

Daily Session: Bigger Triceps in 30 Minutes

Say you hit traffic on the way to the gym and you're left with only 30 minutes to get a full arm workout in. Instead of sitting in your car thinking about what to do, look no further than Andrew Sakhrani, C.S.C.S., who provided this perfect triceps workout that only takes a half-hour—and is probably better than the one you were doing anyway.

The "Food Babe" Blogger Is Full of Shit

Vani Hari, AKA the Food Babe, has amassed a loyal following in her Food Babe Army. The recent subject of profiles and interviews in the New York Times , the New York Post and New York Magazine , Hari implores her soldiers to petition food companies to change their formulas. She's also written a bestselling book telling you that you can change your life in 21 days by "breaking free of the hidden toxins in your life." She and her army are out to change the world.

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

16 Greatest Physiques of All Time

In this list, we've narrowed the field to the best of the best. In our opinion, these are the eight greatest bodybuilder and physique competitors and the eight greatest celebrity physiques that we've ever seen. All 16 athletes were once Cinderellas, but now they've taken the spotlight through hard work in and out of the gym. Which physique reigns supreme? That's for you to decide, just

7 Eating Strategies for Mass

You know the deal. You either add both muscle and fat easily, or you have trouble adding either. If you’re one of those lucky guys who adds muscle mass without fat, well, give thanks to your mom and dad. Interestingly, if you’re trying to add quality mass — whether you have trouble adding muscle or you also add too much fat — the rules are pretty much the same. The biggest difference is how much you should rely on one strategy or another. This piece gives you the top seven tips you should adhere to, no matter which category you fall into. I’ve adapted them to each situation, so you’ll get the best results by following these guidelines: If you’re a hardgainer, follow the “Bigger Is Better” tips. If you tend to add bodyfat while you beef up, then follow our “Balance Is Better” tips. If you’re not willing to count calories, follow the “Make it Easy” tip. 1) Consume More Quality Carbs Every Day Heresy? Our top tip suggests you should consume more carbs? Well, yes.

The "Food Babe" Blogger Is Full of Shit

Vani Hari, AKA the Food Babe, has amassed a loyal following in her Food Babe Army. The recent subject of profiles and interviews in the New York Times , the New York Post and New York Magazine , Hari implores her soldiers to petition food companies to change their formulas. She's also written a bestselling book telling you that you can change your life in 21 days by "breaking free of the hidden toxins in your life." She and her army are out to change the world.

Back Width: Genetics vs. Training

I don’t want you to get sidetracked with the idea of adding width to your back while neglecting thickness; these two attributes go hand-in-hand in back development and, to get both, you need to train for both. Three exercises that work well to add width and thickness are barbell rows, T-bar rows and seated cable rows. I recommend alternating barbell rows with T-bars from workout to workout and finishing up your back training with seated cable rows. Then, every third workout, throw in three sets of single-arm dumbbell rows for an extra stretch.

How to Get Your Lower Abs to Show

The best way to drop fat is to create a caloric deficit: eat fewer calories than you burn per day. Use a food journal for just a few days to track exactly how many calories you’re consuming. Then, reduce your caloric intake by 500 calories per day — that should be enough to boost your fat loss and melt the fat around your mid-section (and everywhere else, too). Every two to three weeks, measure your body fat to make sure you’re moving the right direction.

Phil Heath Trains Delts 5 Weeks Out from the 2014 Olympia

Things get intense as 3X Mr. Olympia Phil Heath gets ready to defend his title at the 2014 Olympia.

Legendary Workouts

Nine bodybuilding legends give their best tips and training routines.

15-Minute Kettlebell Hell Workout

Complexes are a great way to perform many exercises in a short amount of time. Just make sure you don’t rush and perform the movements incorrectly. My coach always said, “be quick but not in a hurry”. This should be your mantra with complexes as well. For a total body burn and a metabolic blasting workout, this could end up being your go-to system.

Rock Hard Challenge 2015

Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.

$200,000 Transformation Challenge Presented by Dymatize Nutrition and

Diva was shocked at her before photos and committed to transform and form a new self-image. Get the plans she used to torch body fat and sculpt a sleek physique... Read more

The Best Dumbbell Only Shoulder Workout

The first exercise, a neutral-grip overhead press , is the safest way to do any pressing movement. If you’ve backed off of shoulder work in the past because it hurt to execute, relief can be as simple as turning your palms to face each other. In this position, your upper-arm bones can glide through the shoulder joints without risk of impingement.You’ll follow this up with a variety of shoulder raises, ending with a crucifix hold, in which you keep your arms raised for  time. This is an exercise popular among strongman competitors , whose shoulders are the size of pumpkins. Finally, the workout ends with seated dumbbell cleans. If you’ve ever done power cleans, you know what exploding a weight up from the floor to shoulder level can do for your shoulders, and this variation isolates them more. It’s as simple to do as it sounds: heave the weights up. Brute force builds big shoulders.

Hot Water Debate: How Much Water Do You Need?

Those carrying more muscle need more water for adequate hydration (muscle contains more water). If you're exercising, expect to drink more too. The American College of Sports Medicine recommends getting in about 20 ounces before exercise, 10 ounces every 15 minutes of exercise—40 ounces for an hour workout—and about 32 ounces after. That alone is 92 ounces of water for anyone who workouts daily, well over the 64-ounce (eight, eight-ounce glasses of water) helping recommended by the Telegraph. Research shows that as little as a 2% decrease in body weight (from water loss) can cause significant decreases in muscle endurance and muscle strength.

Improve Your Lifts

In any commercial gym, you’ll see legions of half-squatters loading up barbells with weight they couldn’t possibly take through a full range of motion. That’s because most pressing and squatting motions work on an ascending strength curve, meaning the lifts are hardest at the bottom and easiest at the top. “Dead movements” are a great way to exploit this curve and build strength by accelerating movements from a dead stop at the most difficult portion of each lift: the bottom. Pressing and squatting movements are reversible muscle actions, meaning you go down and up. Both have an eccentric (negative) phase, an amortization (switch from negative to positive) phase and a concentric (positive) phase. These phases make pressing and squatting function like a rubber band. Going down pulls the rubber band, while going up shoots it forward, as the elastic-like energy that’s stored during your descent helps you lift the weight back up. Dead movements put an end to this free lunch. When your spotter shouts out a clichéd cry of “It’s all you!” during a dead bench press or dead squat, it really will be all you.

Phil Heath's Mass-Building Shoulder Routine

Attack your shoulders with Mr. Olympia's shoulder blast routine.

15 Non-Powder Ways To Add Protein To Your Shake or Smoothie

Ever wonder what’s actually in your protein powder ? We did. And after we deciphered the near-unpronounceable ingredients, we started thinking some more. Say you wanted to nix powders altogether—forgo the tubs of whey and take a more natural route—by bulking up shakes and smoothies with protein-filled vegetables, seeds, dairy products, and more. What would you use? Which easy-to-mix-in foods have the highest protein profile?

The 30 Best Back Exercises of All Time

Let's face it. If you're training goals involve aesthetics, then you've likely thought of ways to get a V-Taper. High volume on exercises that recruit the deltoids, lats, and obliques are necessary parts of building a big, broad back. Training the  back muscles  does more than just make you look more manly, they also strengthen the spine and neck for improved posture, injury prevention and proper rehabilitation. Enter back country with these 30 back exercises to build strength, size and  prevent injury. 

Why Weights Are Better Than Cardio for Fat Loss - Born Fitness

Good article ! I Just wrote something on my blog thats very similar…Im a qualified personal trainer and look to compete in the next year in mens physique! Is it always a necessity to get so technical ? I mean figures regarding calories / training zones are essential! but are the people who read these things know what atp is and all the jargon. I agree that knowledge is important but surely from a straight to the point man like yourself, don’t you think people just need to know the basics and stick to it ? after all isn’t that where we started ?? v02 max blah blah blah blah people who surely need the right guidance don’t need this waffle ? they need basic concepts! counting, burning in different zones & understanding the fuels for each zone ..job done no biggy…right ?


Problems arise when cheat meals get out of hand. For example, have you wondered what happens to your body if  you eat a high-carb, high-fat cheat meal or, simply have a standard high-fat, low-carb dinner but top it off with a higher carb treat (wine or chocolate)?

10 Moves She Wants You to Make During Foreplay

Like working out, sex can be bad–and possibly dangerous–if you both parties haven’t warmed up properly. We know you are desperate to get to the good stuff, but foreplay can be good, too. If you take the time and make the right moves, you will find yourself loving the pre-game as much as you do the grand finale. However, there is more to foreplay than first, second, and third bases. We spoke to real women to find out how to make foreplay creative and exciting, and what moves really get her going.

The Best Body Recomposition Workout

Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper- and lower-body exercises, or opposing movements, for reps in the 8–15 range. The sweet spot for sets is three, and rest periods are 30–60 seconds. This approach has since become known as German Body Comp. The workouts that follow are just two of the routines that appear in The 101 Best Workouts of All Time, the new book by M&F ’s training director, Sean Hyson, which offers routines for every piece of equipment and any amount of training time. Pick it up at .

The 15-5 Minute Workout

Fifteen timed minutes plus a five minute finisher.

Feel the Burn: Low Reps vs. High Reps

Ensure continued gains in strength and size.

Furious 7 Director James Wan On If He Would Like To Direct Dwayne Johnson In Shazam

Furious 7 races into theaters this weekend. As members of the comics community, though, we're always thinking into the future. On Friday, we talked to James Wan in an exclusive interview and asked him if he would like to work with Furious 7 star, Dwayne "The Rock" Johnson again on his upcoming  Shazam  film, where he'll play Black Adam.

Shock Your Chest Into Growing

It’s time to throw a wrench into your  pec training  with some hardcore, intense, extreme techniques, all intended to spark new muscle growth and take your chest beyond where it’s ever been. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success. So give them all a try (just not in the same workout – that’s cruel) and when your pecs refuse to go back into hibernation, feel free to blame us.

Daily Session: The Full Gym Back Workout

Build a back like a fitness model using a variety of equipment.

5 Weird Things That Make You Bloated

Grow a gut overnight? There's a good chance your most recent meals and snacks are to blame. When your  digestive  system is unable to break down certain foods properly, the food sits in your gut and causes gas and stomach distension. Bloating can be alleviated with the use of antacids, but it's better if you understand exactly what causes bloating in the first place. We all know the common factors that trigger feelings of being overly full—too much salt, too many carbs, and carbonated drinks . But here are the top five  weird things that can cause major stomach discomfort:

How Many Sets is Enough

The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”

10 Moves to Upgrade Your Run

Whether you're a weekend warrior or gearing up for a marathon with a specific running schedule in mind, you should be supplementing your runs with additional workouts to strengthen your form and stave off injury. Gisselman gave us 10 drills to help build running strength, and improve cadence, rhythm, and efficiency. Do 2 sets of 5 of each on your run days, and 3 sets of 5 on your off days. 8 Amazing Fat-Burning Intervals>>>

Enter to Win a Year’s Supply of Whey from Myprotein Giveaway

MUSCLE & FITNESS MYPROTEIN IMPACT WHEY PROTEIN SWEEPSTAKES OFFICIAL RULES NO PURCHASE OR PAYMENT OF ANY KIND IS NECESSARY TO ENTER OR WIN THIS SWEEPSTAKES. A PURCHASE WILL NOT IMPROVE YOUR CHANCES OF WINNING. 1. How To Enter: Beginning at 12:01 a.m. (ET) on March 27, 2015, visit and follow the ‘Win a Year’s Supply of Whey from Myprotein’ directions. Each entry must contain answers to the questions posed to qualify for the drawing. All entries must be received no later than 11:59 p.m. (ET) on April 30, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses.

T NATION on Twitter

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The Psychology of Injury

If you train hard for long enough, injuries happen . Muscles get strained, connective tissue tears, accidents leave you bruised or broken. In most cases, these unfortunate events are short-lived and we are usually back to pushing iron in a few weeks. But when we are not able to train at the level to which we are accustomed, other sinister ailments can become manifest. We become edgy and unpleasant around others. Our motivation in other areas takes a hit. Dietary discipline gives way to “eating feelings.” Tendons and ligaments are easy. Our spirit – not to mention our ego – sometimes takes longer to mend. And how we mentally and emotionally manage the stress caused by injury can directly affect our recovery time.

Working Out: Stuff That Hasn't Changed

Over the decades, fitness fads have come and gone—hello, Vibro-Belt, Tae Bo, and Shake Weight…and goodbye. As long as physical fitness is a coveted asset, those As-Seen-On-TVers and other exercise opportunists will hawk training equipment and programs of varying (and often dubious) effectiveness. Don’t get sucked in! The following nine options are tried-and-true to actually build muscle, shred fat, and improve fitness—no money back guarantee needed.

Push Press 101

Whether you’re loading boxes overhead at the docks, or you’re one of those male cheerleaders lifting up a dime piece for school spirit, we could all use more overhead strength and power. The push press is one of the best lifts to achieve this extra strength. This lift activates your calves, quads, core, deltoids and triceps, which are prime movers, as well as a host of other muscles that stabilize and assist. Few lifts can make this claim. Furthermore, it is one of the best lifts to build your explosive power and, as we know, explosive lifts recruit more motor units. The push press is a quick, explosive lift rather than a slow, “grind-it-out” lift like the strict overhead press. This targets the type II muscle fibers, which have a greater potential for growth.  Due to the large muscle groups recruited in the push press, the hormonal response elicited is highly favorable. The leg muscles are activated in the push press so you can hoist a lot more weight than you can with the overhead press. This can be incredibly useful if you have hit a plateau in your overhead press.

8 Inspiring Stories from Regular Men’s Health Readers

Last year, we put out the call to find a real-life reader to be on the cover of Men’s Health. More than 1,200 men entered our contest, and their stories—lives well lived, lives reclaimed, the mental...

4 Most Common Mistakes of New Lifters

Understanding and preventing these 4 common mistakes most lifters make when they begin to regularly lift weights can help you reach your goals faster and make the gym a regular part of your every day life. Sticking to the basics and training consistently are the keys to achieving long-term results and will help you avoid the pitfalls of doing too much, too soon.

German Volume Training: Chest Workout

Because of the high volume training load, short rest intervals, and moderate load, this method produces a very anabolic natural growth hormone response. The idea, as Poliquin has written, is to attack the same muscle fibers over and over with the same movement for extremely high volume, and this will force the muscle fibers to experience major growth.

6 Detox Drinks to Add to Your Diet

Whatever your fitness goals might be, you'll always be one step ahead if you have a healthy, balanced diet . Yet, incorporating a "detox drink" into your diet can provide that extra punch of nutrition each day. Whether the drink is packed with fruits and vegetables or protein, it can help you get that much closer to achieving your fitness goals .

20-Minute Workout: Build More Power With Less Work

If you’re new to the iron game or just coming back to it as part of a New Year’s resolution to get in shape, we want to make it as simple for you as we can. We could bring up your long-neglected legs with squats and conventional deadlifts, but, truth be told, they’re complicated exercises and we’d rather start you with something easier. Below is a workout you can do in the time it takes to learn most other moves, yet it builds legs just as effectively.

Good Morning America on Twitter

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T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more


Subjects increased quad muscle size by 24 percent and improved insulin sensitivity by 58 percent—a dramatic improvement that highlights the other mechanisms involved in belly fat loss (muscle building, insulin health & blood sugar management). #3: Sprints Take Less Time than Aerobic Exercise Not only do sprints help you lose MORE belly fat, they help you lose it FASTER and with LESS training time. Repeatedly, studies show that more fat loss is achieved in high-intensity programs that use 20 to 25 minutes of training time than those that use 45 or 50 minutes of aerobic training time. Scientists write that anaerobic intervals are overwhelmingly preferable to aerobics for producing belly fat loss, and that the estimated optimal dose of aerobic exercise necessary to lose belly fat appears to be 3,780 calories expended per week. This is an enormous volume of exercise that would require 1 hour of moderate intensity aerobic cycling 7 days a week to burn 550 calories a day so that you could lose even a pound a week! In less than half the time you can get better results with anaerobic training.

10 Things You Got Wrong About Working Out

We reveal the truth behind some of the oldest misconceptions in fitness.

New Balance Minimus Giveaway

GENERAL CONDITIONS:   No purchase necessary to enter or win. By entering, entrant accepts and agrees to be bound by these Official Rules and by the decision of Born Fitness, which shall be final and binding in all respects. If any prize is returned or undeliverable, the prize will be forfeited and may be awarded to an alternate winner. Winning constitutes permission to use winner’s name, images, hometown, likeness, prize won, and photograph (all at Born Fitness’ discretion) for publicity or future advertising in perpetuity, without compensation, notification, or permission. Born Fitness and its officers, directors, members, agents, representatives and employees (“the Released Parties”) are not responsible for lost, late, misdirected, damaged, stolen, altered, garbled, incorrect, incomplete or delayed entries; all of which shall be void. The Released Parties are also not responsible for problems related to technical malfunctions of electronic equipment, computer online systems, servers, or providers, computer hardware or software failures, phone lines, failure of any entry to be received on account of technical problems, traffic, congestion on the internet or the website, or for any other technical problems including telecommunication, miscommunication or failure, and failed, lost, delayed, incomplete, garbled, or misdirected communications which ma limit one’s ability to participate in this giveaway.

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52 The Rock Inspires Cancer Patient, Continues to Be Awesome
53 Dory on Twitter
54 VIDEO: The 21-Day Shred Sprint-Interval and Bodyweight Workout
55 Fast Food Won't Completely Destroy You
56 The 7 Best New Hair Products for Men
57 Top Secret Chest Arsenal Part 4: Push-Up Ladder
58 Mark Dugdale on Twitter
59 Originally posted by Phil Heath on Sqor Sports.
60 The Protein-Testosterone Connection
61 Your 5-Point Checklist to Keeping a Strong Back
62 Top 8 Excuses for Not Going to the Gym
63 T NATION on Twitter
64 The Four Healthiest DIY Salad Dressings Ever
65 Kai Greene
66 Gal Ferreira Yates on Twitter
67 T NATION on Twitter
68 8 Best Fat-Burning Foods | Eat This Not That
69 2015 Still In It Transformation Challenge -
70 Dymatize Elite Fusion 7 at
71 Jay Cutler's Dynamic Leg Routine
72 Behind the Scenes at Scott Eastwood's May 2015 Cover Shoot
73 T NATION on Twitter
74 T NATION on Twitter
75 Floyd Mayweather is Putting His Money Where His Mouth is (Literally)
76 Ray Rice In Exile
78 Fighter Diet on Twitter
79 Men's Fitness on Twitter
80 Joe DeFranco on Twitter
81 Fighter Diet News
82 Super Pump Shoulder and Arm Workout
83 Recovery for Hybrid Training-Alex Viada